This Cajun chicken pasta skips the heavy cream, using a blend of Greek yogurt and pasta water to create a silky sauce that clings to every noodle. It’s a leaner take on the classic, packing 24 grams of protein per serving without sacrificing flavor.
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The recipe leans on a homemade Cajun spice blend—smoked paprika, garlic, oregano, and a pinch of cayenne—to deliver that signature Louisiana kick. You’ll sear chicken breasts, build the sauce in the same pan, and toss in al dente penne for a one-pan meal that cuts cleanup.
I’ve tested this with both chicken thighs and shrimp; both work, but chicken breasts keep it lean. The key is timing: sear the chicken until golden, then let it rest while the sauce simmers. The result is juicy, spiced chicken and a creamy, tangy sauce that’s surprisingly light.
Why You'll Love This Recipe
About the Ingredients
12 oz (340g) penne pasta
Use whole wheat for extra fiber or gluten-free if needed. Penne holds sauce well; any short pasta works.
1 lb (450g) boneless, skinless chicken breasts
Cut into 1-inch cubes for even cooking. Substitute with thighs for more juiciness or shrimp for a seafood twist.
2 tbsp (15g) Cajun seasoning
Store-bought is fine, but make your own with smoked paprika, garlic powder, oregano, thyme, and cayenne. Adjust heat to taste.
1 tbsp (15ml) olive oil
Use a neutral oil like canola if you prefer; olive oil adds a fruity note that complements the spices.
1 medium (120g) yellow onion, diced
Red or white onion works too. For a milder flavor, use shallots.
3 cloves garlic, minced
Fresh garlic is best; in a pinch, use 1 tsp garlic powder.
1 red bell pepper, sliced
Adds sweetness and crunch. Use any color bell pepper or a poblano for extra heat.
1 (14.5 oz / 411g) can diced tomatoes, undrained
Fire-roasted adds smokiness. Crushed tomatoes work but will make the sauce thicker.
1 cup (240ml) low-sodium chicken broth
Vegetable broth works for a meatless version. Reduce salt if using regular broth.
1/2 cup (120g) plain Greek yogurt (2% or full-fat)
Full-fat gives a richer sauce; non-fat works but may curdle if overheated. Use sour cream as a substitute.
1/2 cup (50g) grated Parmesan cheese
Freshly grated melts smoother. Pecorino Romano is a sharper alternative.
2 tbsp (8g) fresh parsley, chopped
For garnish. Dried parsley can be used, but fresh adds brightness and color.
Tips & Tricks
Don’t skip the pasta water
Reserve 1 cup before draining—the starch helps emulsify the sauce and prevents curdling.
Temper the yogurt
Stir a few spoonfuls of hot sauce into the yogurt before adding it to the pan to avoid curdling from sudden heat.
Control the heat
If you’re sensitive to spice, reduce cayenne in the Cajun seasoning or use a mild store-bought blend.
Pro Tips
Step-by-Step Instructions
1. Cook the pasta
Bring a large pot of salted water to a boil (212°F/100°C). Add penne and cook until al dente, about 10-12 minutes. Reserve 1 cup of pasta water, then drain and set aside.
2. Season the chicken
In a bowl, toss the chicken cubes with 1.5 tbsp of Cajun seasoning until evenly coated. Let sit for 5 minutes to absorb the flavors.
3. Sear the chicken
Heat olive oil in a large skillet over medium-high heat (375°F/190°C). Add chicken in a single layer and cook undisturbed for 3-4 minutes until golden brown on the bottom. Flip and cook another 3-4 minutes until the internal temperature reaches 165°F (74°C). Remove chicken and set aside.
4. Sauté aromatics
In the same skillet, reduce heat to medium (350°F/175°C). Add onion and bell pepper, cooking for 4-5 minutes until softened and onions are translucent. Stir in garlic and cook for 1 minute until fragrant.
5. Build the sauce
Add diced tomatoes with their juices and chicken broth. Scrape up any browned bits from the bottom. Stir in the remaining 0.5 tbsp Cajun seasoning. Bring to a simmer and let cook for 5 minutes, allowing the sauce to thicken slightly.
6. Incorporate yogurt and cheese
In a small bowl, whisk together Greek yogurt and 2 tbsp of the hot sauce to temper it. Stir this mixture into the skillet along with Parmesan cheese. Cook for 2 minutes on low heat (300°F/150°C) until the sauce is creamy and the cheese is melted. Do not boil.
7. Combine and finish
Add the cooked penne and seared chicken back to the skillet. Toss everything to coat in the sauce, adding pasta water as needed to loosen. Cook for 2 minutes until heated through and the sauce clings to the pasta.
8. Garnish and serve
Remove from heat, sprinkle with fresh parsley, and serve immediately. Optionally, add extra Parmesan on top.
Delicious Variations
Cajun Shrimp Pasta
Swap chicken for 1 lb (450g) peeled shrimp. Sauté shrimp for 2-3 minutes per side until pink and opaque, then set aside. Add at the end to avoid overcooking.
Vegetarian Cajun Pasta
Replace chicken with 1 can (15 oz) black beans, rinsed, and add 1 cup of sliced mushrooms with the bell pepper. Skip the chicken step and sauté beans with aromatics.
Extra Spicy Cajun Pasta
Increase cayenne in the spice blend to 1 tsp, or add 1 diced jalapeño with the onion. Finish with a few dashes of hot sauce.
How to Store Cajun Chicken Pasta No Cream
Refrigerator
Store in an airtight container for up to 4 days. The sauce may thicken; add a splash of broth or water when reheating.
Freezer
Freeze in a freezer-safe container for up to 3 months. Thaw overnight in the fridge before reheating.
Reheating
Reheat in a skillet over medium heat (350°F/175°C) with a splash of broth or water, stirring occasionally, until heated through (about 5-7 minutes). You can also microwave in 30-second intervals, stirring between.
Frequently Asked Questions
Q: Can I use heavy cream instead of Greek yogurt?
Yes, you can substitute heavy cream in equal amounts, but this will increase calories and fat significantly. If using cream, skip the tempering step and add it directly to the sauce.
Q: How do I prevent the Greek yogurt from curdling?
Temper the yogurt by mixing a few spoonfuls of hot sauce into it before adding to the pan. Also, keep the heat low and never let the sauce boil after adding yogurt.
Q: Is this dish spicy?
It has a moderate kick from the Cajun seasoning. To make it mild, reduce the cayenne in the spice blend or use a mild store-bought Cajun seasoning.
Q: Can I make this dairy-free?
Use a dairy-free yogurt (like coconut or almond) and omit the Parmesan or use a dairy-free alternative. The sauce will be slightly less creamy but still delicious.
If you’ve tried this Cajun Chicken Pasta No Cream, let me know how it turned out in the comments below. And if you’re looking for more one-pan dinners, check out my other recipes. Stay sharp.
Cajun Chicken Pasta No Cream
Cajun Chicken Pasta No Cream is a spicy, smoky one-pan dinner that's creamy without cream—ready in 30 minutes for a weeknight win.
🧂 Ingredients
- 12 oz (340g) penne pasta
- 1 lb (450g) boneless, skinless chicken breasts
- 2 tbsp (15g) Cajun seasoning
- 1 tbsp (15ml) olive oil
- 1 medium (120g) yellow onion, diced
- 3 cloves garlic, minced
- 1 red bell pepper, sliced
- 1 (14.5 oz / 411g) can diced tomatoes, undrained
- 1 cup (240ml) low-sodium chicken broth
- 1/2 cup (120g) plain Greek yogurt (2% or full-fat)
- 1/2 cup (50g) grated Parmesan cheese
- 2 tbsp (8g) fresh parsley, chopped
📋 Instructions
- 1Cook the pasta — Bring a large pot of salted water to a boil (212°F/100°C). Add penne and cook until al dente, about 10-12 minutes. Reserve 1 cup of pasta water, then drain and set aside.
- 2Season the chicken — In a bowl, toss the chicken cubes with 1.5 tbsp of Cajun seasoning until evenly coated. Let sit for 5 minutes to absorb the flavors.
- 3Sear the chicken — Heat olive oil in a large skillet over medium-high heat (375°F/190°C). Add chicken in a single layer and cook undisturbed for 3-4 minutes until golden brown on the bottom. Flip and cook another 3-4 minutes until the internal temperature reaches 165°F (74°C). Remove chicken and set aside.
- 4Sauté aromatics — In the same skillet, reduce heat to medium (350°F/175°C). Add onion and bell pepper, cooking for 4-5 minutes until softened and onions are translucent. Stir in garlic and cook for 1 minute until fragrant.
- 5Build the sauce — Add diced tomatoes with their juices and chicken broth. Scrape up any browned bits from the bottom. Stir in the remaining 0.5 tbsp Cajun seasoning. Bring to a simmer and let cook for 5 minutes, allowing the sauce to thicken slightly.
- 6Incorporate yogurt and cheese — In a small bowl, whisk together Greek yogurt and 2 tbsp of the hot sauce to temper it. Stir this mixture into the skillet along with Parmesan cheese. Cook for 2 minutes on low heat (300°F/150°C) until the sauce is creamy and the cheese is melted. Do not boil.
- 7Combine and finish — Add the cooked penne and seared chicken back to the skillet. Toss everything to coat in the sauce, adding pasta water as needed to loosen. Cook for 2 minutes until heated through and the sauce clings to the pasta.
- 8Garnish and serve — Remove from heat, sprinkle with fresh parsley, and serve immediately. Optionally, add extra Parmesan on top.
Liam covers personal finance for young professionals, with a no-nonsense approach to budgeting and investing. He shares strategies he's tested while paying off his own student loans.
